HP Light and desserts Guide - Holmes Place Portugal › assinaturas-email › campanhas › HP_Light_an… · Eating nutrient-dense food is the easiest way to boost immunity and slow

YOU R N U T R I T I O N G U I D E

Light & Sweet Desserts P E R F E C T T O T H E W A R M S U M M E R D A Y S : 3 L I G H T, F R E S H A N D S W E E T R E C I P E S

P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D E

Introduction

CHA P T E R 1

The benefits of Superfood

CHA P T E R 2

The Acaí fruitBlackberry - Acai Popsicles

CHA P T E R 3

The Passion fruit

Chia Pudding with Berries & Golden Honey Passion fruit Elixir

CHA P T E R 4

The Goji BerriesCarob and Goji Bar recipe

CHA P T E R 5

The benefits of Superfood


Prepared with amazing Superfoods,

these 3 recipes are perfect to

finish a family lunch or to offer

the perfect ending to a delightful

summer day. Fresh, light and low in

calories, try them all and they’ll become

part of your favourites all year long. Find

more delicious and healthy suggestions

at www.goodnessis.com and enjoy.

S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S


WHAT YOU ’ L L L E A R N

Discover the reason why superfoods are hailed as ‘super’.

Chapter

1The

beneficts ofSuperfoods


E AT I N G S U P E R FOOD S I S A S I M P L E , E F F EC T I V E WAY TO B OO ST YOU R N U T R I T I O N A L I N TA K E A N D E N JOY A H E A LT H I E R L I F E S T Y L E . T H E R E ’ S

A R E A SON S U P E R FOOD S A R E H A I L E D A S ‘ S U P E R ’ .

The term may be thrown around the health, beauty and even fashion industry a lot, but it’s not just a fad.


Let food be your medicine and your medicine be your

food”. The father of modern medicine was right - what you

eat plays a huge role in the way you feel. Since then, we’ve

seen incredible progress in the research of exactly how certain foods influence our

chemical, psychological and physiological state.


“

A S H I P POC RAT E S O NC E S A I D :

“

From that strong morning coffee

to your salmon dinner, every

mouthful interacts with mood-

altering chemicals in your body. The

right foods can help you perform and

feel on top of the game, the wrong ones

can sideline results. Eating nutrient-

dense food is the easiest way to boost

immunity and slow down ageing.

Example: if your diet is packed with

antioxidants, your cells have less chance

of being attacked by free-radicals.

So enjoy the benefits of the healthy

superfoods by introducing them to your

daily diet with these easy and delicious

recipes.




Uncover the Beneficts of the Acai Fruit

Chapter

2Blackberry-Acai

Popsicles

TheAcai Frut



ACA I I S A R I C H , D E E P P U R P L E F R U I T, WH I C H I S S I M I L A R I N S H A P E

TO A G R A P E A N D H A S A M I L D C HOCO L AT E -Y B E R RY SW E E T N E S S .

T H E S E B E R R I E S G ROW I N H UG E C LU S T E R S N E A R T H E TO P S O F

PA LM T R E E S , WH I C H G ROW I N T H E AMA ZON R A I N FO R E S T S .

Each Acai berry contains just 10% fruit and pulp and a

large seed, which has no benefits, so harvesting this fruit is

laborious since the tree has no branches and each cluster

of berries needs to be cut and brought down manually in

order to preserve the fruit and pulp.

There are three basic ways to add acai to a recipe: acai

powder, acai juice and acai frozen smoothie packs. Here,

I choose to use the powder which is more widely available

and which has been freeze-dried instantly to preserve the

active components and is not overly processed.


Within the nutritional pulp and skin, Acai berries are

packed with antioxidants, amino acids, fiber, essential

fatty acids, vitamins and minerals making it a near perfect

energizing fruit. It helps to increase your antioxidant levels

to aid in neutralizing damaging free radicals, boosts your

energy levels, supports your immune system and helps to

promote a healthy digestive system.

These Blackberry-Acai popsicles are a natural sweet, treat

leaving your body feeling nourished and taken care of!

T H E P OWDE R CA N B E A D D E D TO S MOOTH I E S , J U I C E S , H OME M AD E I C E C R E AM S , S P R I N K L E D OV E R YOU R MORN I N G P O R R I D G E , O R

A D D E D I N TO R AW T R E AT S .

BlackberryAcai

Popsicles


INGREDIENTS

If you don’t have blackberries, try a different berry

variety, blueberries, raspberries or even strawberries.

For a creamier sorbet replace the apple juice with

coconut cream by refrigerating a tin of coconut milk,

& scooping out the white thick cream on top.

3 cups fresh blackberries, washed

2 medium ripe frozen bananas

½ cup unsweetened apple juice or fruit juice of choice

2 teaspoon acai powder

2 Tablespoon natural sweetener of choice (coconut

sugar, maple syrup or honey)

MAKES 9 SMALL POPSICLES


W ash the berries and place

in a high-speed blender or

food processor, along with

the peeled frozen bananas, apple juice,

& acai powder.

Blend until smooth and creamy, stopping

if you need to push the fruit down

with a rubber spatula. Taste, and add

sweetener, if required. Blend again to

incorporate the sweet.

SPOON INTO YOUR POPSICLE HOLDERS, &

FREEZE OR ENJOY AS IS FOR AN INSTANT TREAT.


RECIPE


A hand full of energy

& power




Uncover the Beneficts of the Passion Fruit.

Chapter

3Chia Pudding with Berries & Golden Honey

Passion fruit Elixir

ThePassion

Frut



ONC E YOU D I S COV E R T H E B E N E F I T S O F PA S S I O N F R U I T, A L S O K NOWN A S G R E N AD I L L A , YO U ’ L L B E F E E L I N G V E RY M UCH I N LOV E W I T H T H E T RO P I CA L S U P E R FOOD .

From improving eyesight to stimulating digestion,

boosting the immune system and promoting skin

health; the list of benefits is extremely generous.

Despite the strange outside appearance of a passion

fruit, inside is a sweetly sensuous, golden flesh full

of small black edible seeds. The flavour is aromatic

strong, tangy and almost punchy.

When buying passion fruit, ripe fruit should be firm

and heavy with wrinkled skins, and have a little “give”.

If the skin is not deeply wrinkled, but only shriveled

and unappealing, keep the fruit at room temperature

until it is.

Passion Fruit Elixir



INGREDIENTS

½ Cup mild tasting honey, preferably raw

½ Cup ripe passionfruit pulp (approximately 6 fruits)

2 Tblsp freshly grated ginger

1 heaped tsp turmeric powder/

1 Tblsp freshly grated turmeric root

Zest from 1 lemon

2 pinches freshly ground black pepper

MAKES 1 CUP (240ML)


Grate the ginger, and lemon

zest, halve the passion fruit,

and scoop out the pulp and

seeds to measure half a cup. Set aside.

Pour the honey into a jar, add the

passion fruit pulp, grated ginger,

turmeric, lemon zest and ground pepper.

Stir to combine well, allow it to stand

for 30 minutes before using or an hour

if you can, cover and refrigerate. The

longer it sits the more the flavours

balance and settle. Stir before serving.

Use within 1 week.


RECIPE


Chia Pudding with Berries & Golden Honey Passion fruit

Elixir


INGREDIENTS

½CHIA PUDDING:

2 Tblsp chia seeds

½ cup almond milk/or nut milk of choice

½ tsp vanilla essence

SERVING OPTIONS

1 cup non-dairy yogurt

2 - 4 Tblsp Golden Honey Passionfruit Elixir

Fresh seasonal fruits, such as sliced peaches/

nectarines, strawberries & raspberries,

washed and chopped

2 - 4 Tbsp chopped almonds/granola

SERVES 2


To make the chia pudding, place

the chia seeds, vanilla essence

and nut milk in a jar. Screw

on the lid, shake a few times and

refrigerate for 30 minutes or preferably

overnight. Stir again before serving.

When ready to serve, divide the yogurt

into two individual bowls, and evenly

spoon over the chia pudding. Drizzle

the Golden Passion fruit Elixir over the

top, arrange the fruits & berries, and

garnish with fresh mint leaves, toasted

almonds or your favourite granola.


RECIPE

Have a taste of passion.




Uncover the Beneficts of the Carob and Goji.

Chapter

4Carob

and Goji Bar


TheGoji

Berries

S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY SS U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S


GOJ I B E R R I E S H AV E B E E N A GO -TO WOND E R S H RU B FO R S OM E T I M E NOW - A N D O U R LOV E A F FA I R

C E R TA I N LY I S N ’ T WAN I N G .

Goji berries have been a go-to wonder shrub for some

time now - and our love affair certainly isn’t waning. Many

even tie the superfood to eternal youth, or a health miracle

berry at the very least. Of course, behind the myths and

beliefs, there is always some truth.


TheCarob


CA ROB I S A B E N E F I C I A L T Y P E O F S H RU B I N T H E S AM E FAM I LY A S P E A S T H AT H A S A W I D E VA R I E T Y

O F H E A LT H B E N E F I T S , I N C LU D I N G I T S A B I L I T Y TO B OO ST T H E

I MMUN E SY S T EM , R E D UC E T H E R I S K O F CA NC E R , I M P ROV E D I G E S T I O N ,

S LOW DOWN AG I N G , P R EV E N T CA R D I OVA S CU L A R D I S E A S E S ,

A N D H E L P P R EV E N T A N D M ANAG E D I A B E T E S . F O R T H E S E R E A SON S , A N D MOR E T H AT A R E S T I L L B E I N G R E S E A RCH E D , CA RO B I S W I D E LY U S E D T H ROUGHOU T T H E WOR L D .

Carob is also known as St. John’s-bread and is a member

of the Fabaceae family, so the edible fruits are considered

legumes, like peas. The fruit comes in a pod, much like

peas, and they grow in a cylindrical shape supported by a

thick trunk, from which the pods grow. The plant is native

to the Mediterranean region and Northern Africa, as well

as parts of the Indian subcontinent and Asia, all the way to

Macronesia. Many cultures regularly use carob like other

nuts and seeds, and also as a substitute for chocolate!

The health benefits of carob are mainly attributed to its

vitamins and mineral content, like calcium, zinc, potassium,

phosphorous, vitamin K, riboflavin, and vitamin-E, as well as

its natural antioxidants.


Goji and Carrob

cake


P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D ES U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S

INGREDIENTS

½1 cup popped amaranth (½cup amaranth needed for 1 cup popped)

- If amaranth is hard to find, replace with popped quinoa

100g de-seeded soft pitted medjool dates (about 5 large dates)

1 tbsp extra virgin coconut oil, melted

½ cup almond butter, store-bought or home-made

pinch salt

zest from 1 large lemon

1 ½ tsp freshly grated ginger

2 tbsp coconut flakes

3 tbsp finely chopped almonds

3 tbsp finely chopped dried goji berries plus 1 tbsp (for garnish)

1 tbsp dried shredded coconut (for garnish)

FOR THE CAROB COATING:

2 tbsp coconut oil

½ 1 cup carob powder and 1 cup maple syrup

½ tsp vanilla essence (optional)

SERVES 2



Warm a small heavy-

bottomed pot with a

lid over high heat for 2

minutes. Add 1 tbsp of amaranth and

cover the pot immediately.

Count 5 seconds and shake pan; you

will hear the grain popping rapidly.

Shake again, or until all the grains have

popped.

Quickly transfer to a bowl. Repeat with

remaining amaranth, 1 tbsp at a time. Set

aside. For the bars, line a 7-inch x 7-inch

square dish with baking paper. Place

dates in a bowl and mash with a fork.

If your dates are not soft, soak them in

water for a few minutes, then drain well

and proceed to mash.

Add the melted coconut oil, almond

butter, salt, lemon zest, ginger and

coconut flakes. Mix well, pushing down

with the back of a fork until combined.

RECIPE



Add the amaranth, chopped almonds and 2 tbsp of dried goji

berries, incorporating everything evenly. The mixture may

seem dry, but this is fine as it will be packed tightly in the dish.

Using your hands or the back of a spoon, press the mixture

very tightly into the lined dish until completely even and flat.

Place in the fridge while preparing the carob coating.

For the carob coating, melt the coconut oil in a small saucepan

then turn off the heat. Add the maple syrup and carob powder,

then mix with a small whisk or fork until smooth.

Stir in the vanilla essence and set aside. Remove the

amaranth slice from the fridge, then, using a spatula, spread

the carob coating evenly over the slice. Sprinkle with the

remaining dried goji berries and shredded coconut.

Place in the fridge for at least an hour until cold and firm.

Remove and cut into bite-sized squares or rectangular bars cut

into bite-sized squares using a sharp knife. Store in an airtight

container in the fridge. The bars will keep up to 2 weeks.

S U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY SS U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S

P E R F E C T D E S S E R T S T O W A R M S U M M E R D A Y S : L I G H T A N D S W E E T D E S S E R T S G U I D ES U M M E R W O R K O U T B O O K : S P E C I A L S U M M E R G U I D E F O R S U N - K I S S E D D AY S

Oh My Goji. Super

Berrylicious!


Chapter

5WHAT YOU ’ L L L E A R N

Six latest trends for beauty and health

TheMiracleFoods


T Trends keep changing and we

keep up. Here are the ultimate

miracle foods and what they

promise to do for your health and beauty.

The term may be thrown around the

health, beauty and even fashion industry a

lot, but it’s not just a fad. Eating nutrient-

dense food is the easiest way to boost

immunity and slow down ageing. If your

diet is packed with antioxidants, your

cells have less chance of being attacked

by free-radicals. This year, the following

powerhouses are standing out above all

others for their miracle qualities.



There’s a reason superfoods are hailed as ‘super’. Add them to your diet and find out

what makes them ‘super’ for yourself:

1

Bee pollen

2

Sorghum

M I R AC L E FOOD S

3

Maqui berry

5

Red algae

4

Watermelon seeds

6

Indian gooseberries


1BEE POLLEN

Say hello to an astonishing natural

wonder. Nearly half of the protein

content in bee pollen is in the form

of free amino acids. These are ready

to be absorbed directly into the body

and providing all nutrients required

by humans in one mouthful. Beautiful,

glowing skin is one side effect of this

golden elixir, which stimulates blood

supply to your skin cells and reduces

the appearance of wrinkles. You’ll also

get your vitamin B fix and a good dose

of folic acid from this superfood.


2SORGHUM

The gluten-free community are loving

this ancient grain at the moment –

and for good reason. Sorghum is as

versatile as wheat, without the gluten,

and its protein content is on par with

quinoa – perfect for vegans. Sorghum’s

antioxidant power (its ability to absorb

free radicals in your body) is equally

impressive – particularly the red and

black varieties. Packed with amino acids

L-lysine and L-proline, the good-for-you

grain also helps create collagen in the

body – bring it into your diet and your

skin will thank you for it.


3MAQUI BERRY

Antibacterial, anti-ageing, metabolism-

boosting, and antioxidant-rich; the

purple Chilean maqui berry packs a

lot of power for its small size. Use

maqui powder in smoothies, desserts

or even tea to reap the health and

beauty rewards from the berry’s purple

pigment. The superfood also provides

vitamin C, calcium, iron and potassium.


4WATERMELON SEEDS

ANext time you’re sinking your

teeth into a big juicy watermelon for

breakfast, don’t spit out the seeds.

These tiny pips pack in a mighty

nutritional punch. Vitamins including

as thiamine, niacin, folate; minerals

including magnesium, potassium,

manganese, iron, zinc, copper and

bone-strengthening phosphorus. It also

contains the amino acid arginine – which

promotes blood circulation to the scalp

and helps your hair grow faster. Pip, pip,

hooray.


5RED ALGAE

A superfood that tastes like bacon and

makes your skin glow is a winner in

anyone’s books. This ancient seaweed

is popular with superfoodies right

now for its ability to boost circulation,

regulate blood sugar levels and

lower cholesterol. It’s packed with

antioxidants, calcium, magnesium,

dietary fiber, protein, and other vitamins

and minerals that are easily absorbed

into your body. Try the water-based

wonder in a batch of homemade sushi or

some warming miso soup.


6INDIAN GOOSEBERRIES

Step aside, açaí. The deep purple fruit

has been hailed king of the superfood

world over the years, but Indian

gooseberries actually pack in twice the

amount of antioxidants. High in vitamin

C, these pale miracle fruits boost

immunity and aid digestion. They also

promote hair growth, improve eyesight,

and increase urination to eliminate

unwanted toxins.

Enjoy the journey.

W W W . H O L M E S P L A C E . C O M

Documents

HP Light and desserts Guide - Holmes Place Portugal › assinaturas-email › campanhas › HP_Light_an… · Eating nutrient-dense food is the easiest way to boost immunity and slow